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Are Plantains Low FODMAP?

Medically reviewed by Onikepe Adegbola, MD PhD DipIBLM

Are Plantains low FODMAP?

If you're following a low FODMAP diet, you may be wondering if plantains are low FODMAP. The answer is yes! Plantains are low FODMAP and can be enjoyed on your diet. In this blog post, we'll discuss the nutritional value of plantains and give some tips for enjoying them on a low FODMAP diet.

What are FODMAPs?

FODMAPs is short for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. These are specific types of carbohydrates found in foods and drinks. When they reach the large intestine, bacteria break them down to produce gas which can cause digestive problems such as bloating, cramping, and pain.
FODMAPs come from many different sources, including wheat, honey, and milk products like yogurt or milk chocolate. The idea behind following a low FODMAP diet is to eat a diet that is low in FODMAPs.

Are plantains good for you?

Plantains are popular banana-like fruits that are often enjoyed as a side dish or snack. They are low in sugar and high in starch. Plantains also provide fiber, vitamins A, B, and C, as well as minerals such as potassium and magnesium.
Plantains contain resistant starch, which is a type of starch that does not get broken down in the small intestine. As a result, plantains tend to raise blood sugar less than other forms of starch and have a low glycemic index.
Plantains are a good source of fiber and prebiotics for people who follow a low FODMAP diet.

How many plantains can I eat on the low FODMAP diet?

According to the Monash app, a medium plantain (145g) plantain serving is low FODMAP. Only trace amounts of FODMAPs were detected in plantains, so plantains can be enjoyed liberally as part of a low FODMAP diet.

Plantain Flour

While Monash has not specifically tested plantain flour, it is likely low FODMAP as only trace amounts of FODMAPs were detected in plantains.

Plantain Chips

Plain plantain chips are low in FODMAPs. However, store-bought plantain chips may contain high FODMAP ingredients such as garlic, so read the labels carefully.

Plantains on the low FODMAP diet

Plantains are a great way to add some variety to the low FODMAP diet. Plantains are not as sweet as bananas, but ripe plantains are sweeter than green plantains. Ripe plantains are perfect for making desserts or snacks, while green plantains can be used in savory dishes. Give them a try today!
If you're looking for some new ways to enjoy plantains on the low FODMAP diet, try this low FODMAP plantain chips recipe.

If you're looking for more information on following the low FODMAP diet, join our free course for beginners. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.


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